Triple 200-Mile Champion Aaron Young: The Mindset and Strategy Behind His Success

Completing a 200-mile race is a monumental feat. Racing three of them in a single year is even harder. But winning all three? That’s something only a few can claim. Aaron Young achieved this extraordinary milestone by conquering the TripleCrownunder of 200 miles this year, solidifying his place as one of the best ultra-runners in Australia. 

His journey into ultra-running began in 2020 with a deeply personal mission—to complete an Ironman triathlon alongside his best friend, John, who had been diagnosed with terminal cancer. What started as a tribute to friendship evolved into a passion for pushing his limits, leading Aaron to conquer both Backyard Ultras and 200-mile races.

Aaron’s running philosophy is built around discipline, perseverance, and adventure—values that not only shaped his success in races but also in life. His story is filled with pearls of wisdom for anyone preparing to tackle a big challenge, whether it's a first ultra or an ambitious life goal.

In this interview, Aaron generously shares the strategies, lessons, and mindset shifts that helped him rise to the top of ultra-running. From training insights to race-day nutrition, this is a must-read for ultra-runners and anyone seeking to push their limits and redefine what’s possible.

• What inspired you to start running ultras?

I started running late in 2020 because I wanted to do an Ironman triathlon with one of my best mates, John, who has since been diagnosed with terminal cancer. I had taken up cycling during the COVID pandemic and was riding 200-300 km most weeks, so I was pretty fit. Whilst training for that Ironman, my coach and his daughter were talking about Birdy’s Backyard Ultra. It sounded like a pretty cool concept. I couldn’t resist signing up, despite being told not to by my coach because he was worried it would affect my training for the Ironman. That was pretty much it; I discovered ultra running. We agreed that I would stop after 10 hours for that first run, but after that first run, I had a pretty good idea that I could be pretty good at the format. 

• What did your training regimen look like leading up to each of the 200-mile races? 

In the lead-up to Delirious, I was running around 100 km per week with some cross-training (cycling and swimming). I had some problems with the downhills in the second half of Delirious West, so we focused on improving that as the year went on by adding more vert and focusing on more terrain-specific training so that my legs were better conditioned for the next two races. 

I also stopped cross-training and focused solely on running during my training. When I removed the cross-training, the number of sessions in a week was also reduced. Not training before work as often also helped me increase the amount of sleep I was getting, which helped with my recovery. 

This is an example of what an average week looked like in the lead-up to Unreasonable East 200

• What adjustments, if any, did you make to your training after each race to improve your performance in the next one?

After each race, my coach Pete and I had a discussion about areas I could improve through training. Having only run in Backyard Ultras until this year, I lacked a lot of experience on technical terrain, and my legs were not conditioned for hills. Thursday sessions were always focused on skills development. For the first two races I would run along the beach on soft sand, then rock hop along the groins at Coogee Beach to get better at technical terrain with heavy legs. As the year went on, I spent a lot more time on the steeper hills of Wungong Regional Park.

These weren’t drastic changes to my overall training plan, but I definitely noticed improvement throughout the year in the areas where we were putting focus.

Aaron & crew after first 200 miler - Delirious West 2024

• How did your nutrition strategy play a role in your training and preparation?

Up until this year, I thought I was doing pretty well with nutrition, but quickly realised after running Delirious West 200 that it was an area where I could improve a lot. In a backyard ultra, having access to crew every hour means that any mistakes can be quickly rectified. At Delirious West in February, it became clear that I need to have more structure around my nutrition as it can be 4 hours plus between aid stations in a 200 miler. In the back half of the race, I became really dehydrated, which made it really hard to eat, leading to an ongoing struggle with my energy. Since starting to work with Gaby, my approach to race nutrition has become much more structured. Gaby gave me a trial plan to practice my nutrition. We also did a sweat test, which has since formed the basis of our hydration strategy. We have created a simple, repeatable system for nutrition in races that is easy to follow through this process. I have transferred it directly over into my long runs. Mostly, I try to fuel myself similarly during long training runs to what I have done in my races. 

I originally reached out to Gaby to get some help with an ongoing iron deficiency problem, which I have had since I started running in 2020. Over the past four years, I have managed by supplementing it with iron injections and tablets and even started to eat meat after being vegetarian for over a decade. Despite this, my iron levels were still an issue; my energy levels were usually low and it was affecting my enjoyment of training. I have had problems with my iron, and as a result, my energy levels have been low. Working on a nutrition-based plan to address this with Gaby has made a big impact on my energy levels and my enjoyment of training. 

• Can you describe what differences you noticed between working with a nutrition professional in the last two races versus managing nutrition on your own in the first race?

Having a simple, repeatable system in place made it easier to stay on top of my nutrition and energy levels. In longer multi-day races, it can be difficult to remember information on a plan, and any mistakes can have a big impact due to the long time frame between aid stations. By keeping it simple, it makes it possible for me to follow along and implement the plan as it was designed. I knew as long as I stuck to the plan, I would have the energy to keep pushing and being able to follow this without too much mental effort allowed me to focus on everything else that was happening in the race.  

The biggest thing I noticed in the last two races, particularly Unreasonable, is that I rarely had low moments where I had no energy. My struggles were a result of sore ribs from a fall earlier in the race and disappointment when I took a wrong turn. Having energy meant I was able to keep moving forward. Also, having someone else set the nutrition plan made me more accountable for following it. For some people, this may not sound like a good thing. Still, I know personally I don’t like to let others down, so an extra level of accountability definitely helps me particularly when things aren’t going to plan.

Systematically testing nutrition options with Gaby has really helped me find things that will work for me. At Delirious, I struggled to eat when I got dehydrated in the day's heat.  I went into a bit of a downhill spiral with 50 km to go because of this. At Unreasonable, I left an aid station just after sunrise wearing a thermal top. Within an hour, the sun was up, and it got pretty hot in a short space of time. I was still three hours away from the next aid station. I ended up getting a little dehydrated, but because of the testing we did, I was still able to eat everything I planned. My plan involved more of my nutrition through liquids and gels, which made it easier to keep eating at the times when I was feeling a little dehydrated. It meant that I didn’t lose my energy whilst I was focused on getting rehydrated. After working with Gaby, I had more certainty that if I stuck to the plan, everything would work out. 

Completing a sweat test with Aaron ahead of his third 200 miler in warmer conditions

• What was your strategy for pacing over such long distances?

I set out time goals and used Ultra Pacer to work out rough paces for each section. They were pretty much guesses based on past years' results. In each race, I progressively reduced my intensity during the first half of the race. It is easy to push too hard when your legs are fresh, and I realised after Delirious West that running too fast in the early stages of the race will have a magnified impact on the back half of the race. By the third race, I was definitely better at listening to my body. Sometimes, when I was feeling good, I would push faster and during the low times, I backed off and worked on diagnosing why I was feeling flat. Often, it meant I needed to get a short sleep break or that I had not drunk enough water over the last section.

• How did you adapt to unexpected challenges during the races, such as weather conditions or course difficulties?

I spend a fair bit of time thinking about the challenges that might arise throughout an event. There is both a practical component to preparation and a mental component. At Unreasonable East, we were warned that wet feet and rain were likely. The practical component involved getting the right gear to cope with rain in a tropical climate. Having a wide-brim hat kept me mostly dry without having to wear a jacket, which I thought could create other issues if it was hot. It also means having things like a good foot care routine in place to reduce the likelihood of blisters.

A big part of my mental preparation of late has involved reading books on Stoic Philosophy. The basic idea of this is that you can’t control the things that happen to you and the challenges that you face in life. Instead, you can only control the way that you respond to the situation or challenge that you find yourself experiencing.

I have various mindfulness practices that I do daily that help me to identify when I am allowing my emotions to dictate my response rather than dealing with the reality of a situation. I also find it useful to think about how I will respond when different situations occur so that I can deal with them when they arise in a race. I look at mental preparation similarly to how we physically prepare for a race through training. It must be a daily practice. This doesn’t just apply to running; I think it is an important developmental practice in everyday life as well.

• How did you stay motivated and focused throughout such a long distance, especially during low points?

I think motivation is the wrong word. It comes down to discipline, which is something you develop in your training. I don’t think anyone can tackle a race like this and honestly say they loved every minute of it. I find that taking on an ultra and facing a challenge beyond something you experience in everyday life is pretty appealing. I think Mike Tyson said it really well. He said, ‘Discipline is doing the things you hate but doing them like you love them’. Don’t get me wrong, I love competing in Ultras, but they are certainly not places for people seeking comfort, and there are definitely times that I have wanted to stop. The ability to endure discomfort and still strive towards fulfilling a purpose is something that is in short supply in modern society. It is also something that you can get better at doing by continually putting yourself in challenging situations where your brain says, “I want out”. For me, these races are about becoming the kind of person that I want to look up to.  

Aaron & his girlfriend Emma after winning his 3rd 200 miler - Unreasonable East 2024

• You won all three 200-mile events this year. What do you think were the key factors in ensuring this successful experience? 

I had a great crew for each of the events. John was there for all of the events and definitely streamlined the process in aid stations. 

My nutrition got better throughout the three races. If I look back to the last 30 km at Delirious, where my body felt broken and my energy was down and compare that to the last 30 km of Unreasonable, there was a massive difference. At Unreasonable, I was able to put some distance between myself and Joe at the beginning of the second last section and was able to pick up the pace in the last few kilometres. I felt like I had something in reserve in case I needed it.

These races are as much mental as physical. I really noticed that it affected other runners when I was able to break eye contact with them on the course. At the time when I didn’t know where other runners were, I also found I spent a lot of time thinking about them rather than focussing on my race. There were also a couple of times when other runners showed that they were particularly strong on down hills or on the flat. Rather than letting that worry me, I thought about beating them at their strength if a chance presented itself. For instance, Joe ran past me quite quickly at about 180 km into the Unreasonable East and showed he was quite quick on flat terrain. Knowing this, I pushed a bit harder as we left Herberton Range aid station with 30 km left to go. I wanted to show him he would have to dig deep if he was going to beat me. 

Finally, the most important thing is to put in the work consistently over the course of years. There is no substitute for putting in the time in training and preparation. There are definitely sacrifices that need to be made, but  I certainly wouldn't endorse sacrificing everything in other areas of life so you can be a better athlete. A big part of the reason I put myself through the training is to become a more resilient and productive person in general life.  

• Do you have any advice for aspiring ultra-runners who hope to one day take on a similar challenge?

 Don’t get too far ahead of yourself. The bigger the challenges that I take on, the more I think it is important to be mindful and focus on the moment you are in. Just focusing on the next few hundred metres that you need to run or solving the problem that you are facing at that moment is important. It is really easy to get bogged down when you think about how far you have to run or the time left in the race if you start thinking about the big picture. 

When you’re starting out, it is important to find the right people to help you on the journey. To find the right people, it involves some reflection on your strengths and weaknesses. It could be self-reflection but it is always good to involve others in this process to highlight your blind spots. It will help you determine what you need from a coach to improve. If you are having problems with your nutrition or recurring injuries, it is equally important to seek out people that can help you, if you want to reach your potential.

Running ultra marathons is as much a mental challenge as a physical one. Make sure you put effort into developing your mental resilience. You can do this in a number of ways, but at the core of this needs to be putting yourself in tough and challenging situations so you can learn how to cope when you’re uncomfortable. It is not only about being a better runner; doing this will help you become a stronger person.